It would not be wrong to say that food is indeed a medicine. So, for someone suffering with arthritis, eating the food that is rich in anti-inflammatory, anti-oxidant, and analgesic properties is what’s needed. This has to be in addition to any other treatment or drugs that your doctor may recommend.
Though there is an ongoing research, but scientists have found that there do exist certain foods, which can help lower the arthritis association pain and inflammation.
So, here, is a list of all the foods that can help ease your arthritis pain, and lower your chances of symptom flare-ups.
Green Tea
Green tea is rich in antioxidants and nutrients, and can lower the inflammation in the body. There have been multiple studies performed on animals which prove that green tea can lower the severity and the incidence and the severity of rheumatoid arthritis.
To make the most of benefits from green tea, you should aim for at least two servings in a day. It can be consumed either hot or cold. It is best recommended to opt for the green tea in the tea bag form over the powdered tea mixes as they are relatively more processed. On the other if you like the decaffeinated variant more, do ensure that you opt for a natural process.
My mom has rheumatoid arthritis. So, the doctor has suggested her to include green tea in her routine, and it has truly helped her with the symptoms, shares Naina, an online reviewer who did the best fish finder review on the internet.
Citrus fruits
Limes, grapefruits, and oranges are phenomenal Vitamin C sources. These can bestow you with a strong immune system, which can prevent inflammatory diseases, such as rheumatoid arthritis.
Fatty fish
You can find the fatty fish in an array of variants, such as mackerel, salmon, trout, and sardines. They have a high Omega-3 fatty acid content in them. These are healthy fats and have excellent anti-inflammatory effects.
In a study that involved thirty-three participants, they were fed lean fish, fatty fish, or the lean meat for four times in a week, and assessed for two months. After the eight week window that group that consumed fatty fish showed a decline in the inflammation levels.
A comprehensive analysis of seventeen studies found that the group consuming Omega-3 fatty acid showed a decline in the morning stiffness, joint pain intensity, and the painful joint experiences. Further, they also saw a decline in the consumption of pain relievers.
There is also a test-tube study, which shows that Omega-3 fatty acids showed a decline in the inflammatory markers, involved in osteoarthritis.
Fatty fish is an excellent Vitamin D source. This can help prevent any deficiency in the body. There are studies that proven people with Vitamin D deficiency suffer from rheumatoid arthritis. This can aggravate the symptoms. To avoid that, fatty fish should be included in the diet.
Following the suggestion of American Heart Association, you must consume a minimum of two fatty fish servings in your diet; this can help you make the most of the anti-inflammatory properties of this food item.
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Soy
Vegetarian, but still want Omega-3 in your diet? Well, you can by including soybeans in your diet. Soybeans, such as edamame and tofu are heart-healthy foods. They have a low fat, and a high fiber and protein content. Hence, they are an all-around excellent food for you.
‘I am a vegetarian. So, when doctor suggested me Omega-3 foods in diet to cure my arthritis, I knew I had to go back to tofu. It does keep my symptoms in check,’ shares Brian, an online reviewer who did the best trimmer for balls review.
Dairy
Dairy including cheese, milk, and yogurt are excellent Vitamin D and calcium sources. These are great nutrients and can help better the bone strength, and prevent painful arthritis symptoms.
Further, dairy is also a good protein source, which can help in muscle building. People who wish to lose some weight can opt for low-fat or zero-fat variants.
Cherries
Cherries have anthocyanins in them. These are a kind of an antioxidant, which lowers the inflammation in the body. Further, anthocyanins are also responsible for the bright colors in cherries. You can find anthocyanins in several other red and purple fruits, such as blueberries and raspberries.
Oils
Fatty fish is not the sole fat source that should be in your diet. You can also add some oils to lower the inflammation markers. Oils, such as extra virgin olive oils have a high oleocanthal level in them. These have more or less the same properties as the NSAIDs or the Non-Steroid Anti-Inflammatory Drugs.
I have arthritis. So, I have replaced my vegetable oils with olive oil, safflower oil, and avocado oil. These not only lower my cholesterol levels, but also keep inflammation in check,’ comments Chris, an online reviewer who did the best Kohler toilet review.
Broccoli
Broccoli, in addition to several other green leafy vegetables, such as Brussels sprouts, spinach, Swiss Chard, Kale, and Bok choy are rich Vitamin K, A, and C source. These are also great calcium sources, which can help in bone strengthening.
Beans
Beans are a rich fiber source, and can help reduce your C-reactive protein levels. CRP is an inflammation marker. Further, beans can also provide you with protein to keep the muscles around the joints strong.
You can add all kinds of beans to your diet, such as pinto beans, kidney beans, and red beans. They are all excellent sources of potassium, zinc, iron, magnesium, and folic acid. All of these can give a phenomenal boost to your immune system and heart.
I love beans, and they have helped me immensely with osteoporosis,’ comments Diana, an associate with TangoLearn.
Ginger
Beyond adding a zing to the sweets, soups, and teas, ginger also helps relieve the arthritis symptoms.
A study conducted in 2001 involving 261 patients studied the impact of ginger consumption on patients with knee osteoarthritis. After only six weeks, approximately sixty three percent of participants reported an improvement in the knee pain.
Further, there was also a test-tube study conducted, which found that ginger and the components curtailed the release of substances responsible for inflammation in the body.
Overall, it wouldn’t be wrong to say but ginger in dried, powdered, or fresh form does help lower the inflammation, and relieves arthritis symptoms.